I made a last minute decision to throw in a secondary back session this morning. I didn't have anything planned before I got to the gym and chose exercises on the fly. Here's some clips of the entire session, besides some cable shrugs at the very end.

HS Unilateral Leg Press Rows: I think I posted a banded version of these when I first got the idea. Either way, they're great. If you set up right, the path of the arms allow for a perfect rowing motion.

Giant Sets: This was a solid combo that hit every inch of my back. Weight was added each round and my back was painfully pumped by the end. I think the video shows rounds 1 and 3 of 4.

Banded HS Pulldown Variation: These were a great way to really stretch my lats towards the end of the session.

I made a last minute decision to throw in a secondary back session this morning. I didn't have anything planned before I got to the gym and chose exercises on the fly. Here's some clips of the entire session, besides some cable shrugs at the very end.

HS Unilateral Leg Press Rows: I think I posted a banded version of these when I first got the idea. Either way, they're great. If you set up right, the path of the arms allow for a perfect rowing motion.

In your opinion Breezy, for the sake of conversation, what's been the biggest thing since you've been following this Meadow's style of training that's made the biggest difference? I've started incorporating bands/tension stuff and it's insane how much more I'll feel it the next day. It's humbling in terms of strength but it's crazy how all the variations effect the muscle in different ways.

What's been your biggest success in getting your legs to grow as well?

If I wasn't poor broke former college student I'd love to sign up for John's training program lol

I love the leg press rows breezy. The movement pattern on them is perfect for smashing the lats.

Excellent idea man.

Thanks man. Yeah, the way the arms of the machine swing back basically forces you to do a perfect row.

Originally Posted by Swolbraham

Subscribed to your channel.

In your opinion Breezy, for the sake of conversation, what's been the biggest thing since you've been following this Meadow's style of training that's made the biggest difference? I've started incorporating bands/tension stuff and it's insane how much more I'll feel it the next day. It's humbling in terms of strength but it's crazy how all the variations effect the muscle in different ways.

What's been your biggest success in getting your legs to grow as well?

If I wasn't poor broke former college student I'd love to sign up for John's training program lol

Nice. Let me know if you have questions about any of the videos.

Tough question. The creativity and intensity of the training has helped my progress quite a bit. That said, I was at a point in my training where the change was needed to keep seeing consistent progress. If someone can make solid progress with a more basic approach, than that's probably what they should do. Like with dieting, you ideally want to get the most out of the least. This is why Meadows won't take on training clients without enough experience. It's important for someone to build a strong foundation and master basic movements before adding a bunch of variations and making things more complicated. Bands are a great tool, but not something you want to overdo, as they could end up doing more harm than good. He works in bands and other intensity techniques strategically, so you don't end up beating yourself into the ground. For example, I had a stretch of banded leg press work where the resistance increased (# of bands/weight) for a few weeks, but it's been 3 weeks since I've used them (for leg press).

Meadows' thoughts on nutrition have been valuable as well. I had already followed a very similar diet, but he helped reinforce how much of an impact it can have on results. I believe in eating for health as opposed to just hitting my macros (my food still tastes delicious too ). Someone with optimal health will most likely have greater performance in the gym and be better suited to build muscle and burn fat efficiently. I don't see anything wrong with enjoying some less than ideal foods at times either; cheat and "live your life" meals are fine if under control. His ideas on peri-workout nutrition are obviously something I find very helpful as well.

Hockey made my legs grow more than weight training has ever done. Having a pissed off coach make you sprint the ice for an hour long practice is a lot more brutal than any leg session (today's was close though lol). I think that all the years of hockey have actually made it tougher to get my legs to respond to weight training, which is another reason Mtn. Dog has been so valuable at this point. I actually heard Dusty Hanshaw talking about this recently and agree. Besides that, I'd have to say a lot of squats. They were the base of my leg training for many years and produced solid results.

Today's leg session was extremely tough. One of the highlights was working up to a heavy 10 on leg press and adding 20 walking lunges per leg at the end of the final set. I crumbled and got back up a few times, but made it through. A trainer thought I was injured until he realized I was trying to lunge my way back to the leg press lol. Working up with sets of 8 on deep squats came later in the session, which was torture after everything else.

yeah i don't plan on overdoing it, and i just wanna progress but it is nice to mix it up. not that it gets boring but the new challenge can be motivating / exciting. i actually did a couple of back exercises today after perusing through your videos, so thanks man. i appreciate all the advice, helps to have someone be able to guide you when they've been through it all. much appreciated broheim!

yeah i don't plan on overdoing it, and i just wanna progress but it is nice to mix it up. not that it gets boring but the new challenge can be motivating / exciting. i actually did a couple of back exercises today after perusing through your videos, so thanks man. i appreciate all the advice, helps to have someone be able to guide you when they've been through it all. much appreciated broheim!

No problem. Awesome, always glad to help brother. I'm still learning daily myself.

Thanks man. Yeah, the way the arms of the machine swing back basically forces you to do a perfect row. Nice. Let me know if you have questions about any of the videos. Tough question. The creativity and intensity of the training has helped my progress quite a bit. That said, I was at a point in my training where the change was needed to keep seeing consistent progress. If someone can make solid progress with a more basic approach, than that's probably what they should do. Like with dieting, you ideally want to get the most out of the least. This is why Meadows won't take on training clients without enough experience. It's important for someone to build a strong foundation and master basic movements before adding a bunch of variations and making things more complicated. Bands are a great tool, but not something you want to overdo, as they could end up doing more harm than good. He works in bands and other intensity techniques strategically, so you don't end up beating yourself into the ground. For example, I had a stretch of banded leg press work where the resistance increased (# of bands/weight) for a few weeks, but it's been 3 weeks since I've used them (for leg press). Meadows' thoughts on nutrition have been valuable as well. I had already followed a very similar diet, but he helped reinforce how much of an impact it can have on results. I believe in eating for health as opposed to just hitting my macros (my food still tastes delicious too ). Someone with optimal health will most likely have greater performance in the gym and be better suited to build muscle and burn fat efficiently. I don't see anything wrong with enjoying some less than ideal foods at times either; cheat and "live your life" meals are fine if under control. His ideas on peri-workout nutrition are obviously something I find very helpful as well. Hockey made my legs grow more than weight training has ever done. Having a pissed off coach make you sprint the ice for an hour long practice is a lot more brutal than any leg session (today's was close though lol). I think that all the years of hockey have actually made it tougher to get my legs to respond to weight training, which is another reason Mtn. Dog has been so valuable at this point. I actually heard Dusty Hanshaw talking about this recently and agree. Besides that, I'd have to say a lot of squats. They were the base of my leg training for many years and produced solid results. Today's leg session was extremely tough. One of the highlights was working up to a heavy 10 on leg press and adding 20 walking lunges per leg at the end of the final set. I crumbled and got back up a few times, but made it through. A trainer thought I was injured until he realized I was trying to lunge my way back to the leg press lol. Working up with sets of 8 on deep squats came later in the session, which was torture after everything else.

Great info man. Hockey is wicked on the legs. A burn that can't be unfelt ha

The last time I had one was the week that Cookies and Cream was released. I'd just rather spend that money on more meat, which I'm going through like crazy. I get up early every morning and start cooking pounds of chicken, grass fed beef, and turkey to bring to work.

I'm working late tonight and will hopefully get in an arm session before the gym closes (10:30).

I'm not sure if he mentions organic Red Palm oil in this article, but it's an excellent fat source as well.

Awesome article, especially regarding fat intake. Towards the end of my cut when it got lower I was starting to feel a difference. And I'm in the market to get rid of nuts lol gonna look into red palm oil. Or avocado oil. I love MCTs and Natty PB but need to spice it up

Awesome article, especially regarding fat intake. Towards the end of my cut when it got lower I was starting to feel a difference. And I'm in the market to get rid of nuts lol gonna look into red palm oil. Or avocado oil. I love MCTs and Natty PB but need to spice it up

Definitely check out all the benefits of red palm. I usually have at least a tbsp. each of organic red palm oil and unrefined coconut oil daily. Sometimes I alternate days where I use one or the other.

Originally Posted by gokix811

Great article. I like how he recommends macaroons ;D

Yup, it's a few years old, but his recommendations haven't changed much. Check yo self.

Originally Posted by booneman77

Great read. Fats make so much of a difference for me as well. I felt better on full keto at the end of my cut then I ever did with more cals on a normal bro split.

Yeah, getting the right fats in your diet can be very beneficial. I wouldn't consider the MD Diet a high fat one though. He doesn't have set macros that he uses when putting diets together either; they just end up that way once everything is in place.

I had a very busy first half of the week, which is thankfully starting to slow down. This morning's session was secondary legs, with a focus on hamstrings. Here's a little of everything that was done, besides some calve work.

Hamstring Dominant Giant Sets: None of these were taken to complete failure, as the main goal was to fill my legs with blood and get a strong pump. I did 3 warm-up rounds to get loose and bump up the weights, followed by 4 working rounds. Stiff-legged deads were done with constant tension to around 3/4 lockout. I could've increased the ROM slightly, but stopped when my head tapped the top of the machine. For the Smith squats, my feet were kept wide and toes were pointed out, which helped involve the adductors. A slow eccentric was used on these as well.

warm-up round:

3rd work round:

Occluded Lying Leg Curls: I did 4 rounds with about 30 seconds between each (20,15,15,15). 2 sets of standard lying leg curls were down before the occlusion work.

I worked light chest/shoulders this morning. It was a pretty quick session, but felt effective.

The entire chest portion was going to be 8x8 (after working to a tough 8) on a chest press machine with band over and backs between sets, but I added in a couple sets of this upper chest combo. I've been trying to experiment with movements where the impact is greatly felt on my upper/inner chest, and this has been my go-to for a couple weeks.

Part of my shoulder work included cage presses. I was originally going to stay around 185 or below and focus solely on explosiveness, but strength and the added weight felt great, so I went with it. I'm not sure that I've gone this heavy with these before, at least not without using a good amount of momentum to drive the weight.